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  6. Fish sandwich vs. Falafel

Fish sandwich vs. Falafel — In-Depth Nutrition Comparison

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Summary of differences between fish sandwiches and falafel

  • Fish sandwiches have more selenium and vitamin B12; however, falafel is higher in iron, copper, manganese, magnesium, folate, and potassium.
  • Fish sandwiches cover your daily need for selenium, 31% more than falafel.
  • Falafel has less cholesterol.
  • The glycemic index of fish sandwiches is higher.

These are the specific foods used in this comparison Fast foods, fish sandwich, with tartar sauce and Falafel, home-prepared.

Infographic

Fish sandwich vs Falafel infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
Contains more SeleniumSelenium +1700%
Contains more MagnesiumMagnesium +228%
Contains more CalciumCalcium +45.9%
Contains more PotassiumPotassium +184%
Contains more IronIron +128%
Contains more CopperCopper +244%
Contains more ZincZinc +206.1%
Contains more PhosphorusPhosphorus +65.5%
Contains less SodiumSodium -51.2%
Contains more ManganeseManganese +161.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Contains more Vitamin CVitamin C +12.5%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +43.8%
Contains more Vitamin B3Vitamin B3 +105.9%
Contains more Vitamin B5Vitamin B5 +26.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +18.6%
Contains more Vitamin B6Vitamin B6 +78.6%
Contains more FolateFolate +102.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
Contains more WaterWater +39.9%
Contains more ProteinProtein +29.3%
Contains more FatsFats +43%
Contains more CarbsCarbs +19.3%
Contains more OtherOther +14.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
Contains less Sat. FatSaturated fat -18.2%
Contains more Poly. FatPolyunsaturated fat +50.4%
Contains more Mono. FatMonounsaturated fat +291.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fish sandwich Falafel
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Fish sandwich Falafel DV% diff.
Selenium 18µg 1µg 31%
Vitamin B12 0.68µg 0µg 28%
Iron 1.5mg 3.42mg 24%
Copper 0.075mg 0.258mg 20%
Monounsaturated fat 2.595g 10.171g 19%
Manganese 0.264mg 0.691mg 19%
Polyunsaturated fat 6.257g 4.16g 14%
Magnesium 25mg 82mg 14%
Sodium 602mg 294mg 13%
Cholesterol 35mg 0mg 12%
Folate 46µg 93µg 12%
Phosphorus 116mg 192mg 11%
Potassium 206mg 585mg 11%
Vitamin K 13.6µg 11%
Zinc 0.49mg 1.5mg 9%
Fats 12.45g 17.8g 8%
Vitamin B3 2.15mg 1.044mg 7%
Protein 10.29g 13.31g 6%
Choline 28.9mg 5%
Vitamin B1 0.21mg 0.146mg 5%
Calories 257kcal 333kcal 4%
Vitamin B6 0.07mg 0.125mg 4%
Vitamin E 0.55mg 4%
Fiber 1g 4%
Fructose 1.47g 2%
Vitamin B2 0.14mg 0.166mg 2%
Saturated fat 1.949g 2.383g 2%
Vitamin B5 0.37mg 0.292mg 2%
Carbs 26.69g 31.84g 2%
Calcium 37mg 54mg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin A 6µg 1µg 1%
Vitamin D 9IU 0IU 1%
Vitamin C 1.8mg 1.6mg 0%
Net carbs 25.69g 31.84g N/A
Sugar 3.53g N/A
Trans fat 0.08g 0g N/A
Tryptophan 0.134mg 0%
Threonine 0.492mg 0%
Isoleucine 0.567mg 0%
Leucine 0.944mg 0%
Lysine 0.856mg 0%
Methionine 0.187mg 0%
Phenylalanine 0.707mg 0%
Valine 0.562mg 0%
Histidine 0.364mg 0%
Omega-3 - EPA 0.029g N/A
Omega-3 - DHA 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish sandwich Falafel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
Fish sandwich
17%
Falafel
Minerals Daily Need Coverage Score
40%
Fish sandwich
60%
Falafel

Comparison summary

Which food is lower in Saturated fat?
Fish sandwich
Fish sandwich is lower in Saturated fat (difference - 0.434g)
Which food is cheaper?
Fish sandwich
Fish sandwich is cheaper (difference - $4)
Which food is richer in vitamins?
Fish sandwich
Fish sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Falafel
Falafel is lower in Cholesterol (difference - 35mg)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 3.53g)
Which food contains less Sodium?
Falafel
Falafel contains less Sodium (difference - 308mg)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/nutrients
  2. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.